When practicing yoga in winter, especially in the morning, the body will be very stiff and difficult to open! At this time, full warm-up is very important! Full warm-up can not only help the body muscles heat up quickly, but also make the joints secrete more synovial fluid, so as to avoid strain! Today, share a set of winter warm-up sequence
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Before starting to practice, practice 3-5 times, it will make you sweat! 1 3
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Start to exhale, tighten the core, bend the right leg, move forward towards the middle of both hands, and enter the start type, and stay for 3-5 breaths
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4
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As soon as the soldier inhales, his hands will be up, and his spine will be extended into the soldier, and he will stay for 3-5 breaths Turn the right hip outward, bend the right leg to enter the warrior type II, straighten the hip, extend the spine, and stay for 3-5 breaths
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6
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Twist the high bow step
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Return to the warrior from the warrior type II and inhale
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Stretch the left hand forward to exhale and tighten the core
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Turn the body to the right and stay for 3-5 breaths
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7
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Bend the high bow step back to inhale
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Put the right hand back on the left leg, and stretch the left hand upward
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Stretch the spine to exhale and tighten the core, Bend back and stay for 3-5 breaths 8
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Soldier 2 returns to soldier 2 and stay for 3-5 breaths 9
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Inhale in the reverse triangle, straighten the right leg, stretch the right hand upward to exhale, tighten the core, bend left to enter the reverse triangle, stay for 3-5 breaths 10
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Inhale in the side squat, rotate the right hip outward to enter the side squat, put hands together in front of the chest, straighten the waist and back to exhale, tighten the core, and hook the left foot back to cooperate with exhale Inhale, stay for 3-5 breaths 11, upper dog style, enter upper dog style from side squat style, chest and clavicle expand, push hands to the ground, spine extend to exhale, tighten the core, stay for 3-5 breaths 12, lower dog style exhale, sciatic bone back up, return to lower dog style, stay for 5-8 breaths above sequence, from posture 01 to the end, practice on the left side!.
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